Owner`s Manual
Contents
1. Prod ct NaMe P C p O Place Purchased MM O aided BEERA UILE nie eE E EE ik omae Ree pta pu EE P rchas PCE oieee e ea First NaMe renee aa e E S e ge E Ea EEEE E kast NaMe 2 eienenn e israe eienen EmailAddreS reer eeann a a aeaa sue OEE AN EE Phone Would you like to receive email information or special offers from Stamina Products Yes fe Detach and Mail or Fax the Form Above fe TO ORDER PARTS If there are missing or damaged parts you can go to parts staminaproducts com and order those parts If you have questions please contact customer service Do not return the product To order parts by mail fill out the sheet below and fax it to 417 889 8064 The part will be mailed to your address fe Detach and Mail or Fax the Form Below fe PARTS ORDER FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 MMS aas e a e a E i iso eie E A A E EE a S E ES N RNE 6j C EE E O EE AEE EE EE IMPORTANT We must have your phone number to process the order Phone Work Phone Dateof Purchase C E E EN E Duc 7 MA Lr a S ewe dusts E E Ea eens idea E a a aliet To Ire p PAN E S EEEN EE foe ces E T A E S E E A E E EE E T IMPORTANT Before2. 16 Assembly Instructions 7 Parts ISG 12ouiccscasipiibdsxixd corno croceo 17 Storage qm 11 Warranty Leoeaeniuxixkinxias ingen iain inen 18 Maintenance usceceskeiri niae pui bxR E nuu nil e kia Rae 11 Fax Mail Ordering Form 19 SAFETY INSTRUCTIONS This product contains a chemical known to the State of California to cause cancer and birth defects or other reproductive harm Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any health problem This product is for home use only Do not use in institutional or commercial applications Failure to follow all warnings and instructions could result in bodily injury and property damage To reduce the risk of serious injury read the following Safety Instructions before using the STAMINA X Power Tower Read all warnings and cautions posted on the STAMINA X Power Tower 2 The STAMINA X Power Tower should only be used after a thorough review of the Owner s Manual 3 We recommend that two people be available for assembly of this product 4 Keep children away from the STAMINA X Power Tower Do not allow children to use or play on the STAMINA X Power Tower Keep children and pets away from the STAMINA X Power Tower when it is in use 5 It is r
3. a NYLOCK NUT M10x1 5 23 Repeat to assemble the other SPACER TUBES 11 between the UPRIGHT 2 and the DIP STAND 5 NOTE When assembling the SPACER TUBE 11 start from the one at the lower position STEP 4 Attach the PULL UP BAR 3 to both the UPRIGHTS 2 with HEX BOLTS M8x1 25x50mm 20 and ARC WASHERS M8 25 To assemble the SPACER TUBES 11 start from the one at the lower position ASSEMBLY INSTRUCTIONS STEP 5 Refer to the illustration below Attach the LEFT EXTEND ARM 32 and RIGHT EXTEND ARM 33 to the UPRIGHTS 2 with HEX BOLTS M10x1 5x60mm 31 and ARC WASHERS M10 26 ASSEMBLY INSTRUCTIONS STEP 6 Attach the ARM CUSHIONS 36 to the LEFT and RIGHT EXTEND ARMS 32 33 with HEX BOLTS M8x1 25x90mm 30 and ARC WASHERS MB8 25 STEP 7 Refer to detail view A Attach the BACK CUSHION 35 to the LEFT and RIGHT EXTEND ARMS 32 33 with the SUPPORT PLATE 34 HEX BOLTS M8x1 25x55mm 29 and ARC WASHERS M8 25 Then attach the BACK CUSHION 35 to the LEFT EXTEND ARMS 32 with HEX BOLT M8x1 25x15mm 28 and WASHER M8 27 STEP 8 Attach the HANDLEBARS 37 to the LEFT and RIGHT EXTEND ARMS 32 33 with HEX BOLTS M8x1 25x15mm 28 and ARC WASHERS MB8 25 SECURELY TIGHTEN ALL OF THE BOLTS FROM STEP 1 TO STEP 8 10 STORAGE 1 To store the STAMINA X Power Tower simply keep it in a clean dry place 2 Use two people to lift from the DIP STANDS 5 and UPRIGHTS 2 on both sides to
4. Begin your training program slowly with realistic goals that have been set by you and your physician e Warm up before you exercise and cool down after you work out e Take your pulse periodically during your workout and strive to stay within a range of 60 lower intensity to 90 higher intensity of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit e f you feel dizzy or lightheaded you should slow down or stop exercising Initially you may only be able to exercise within your target zone for a few minutes however your aerobic capacity will improve over the next six to eight weeks It is important to pace yourself while you exercise so you don t tire too quickly To determine if you are working out at the correct intensity use a heart rate monitor or use the table below For effective aerobic exercise your heart rate should be maintained at a level between 60 and 90 of your maximum heart rate If just starting an exercise program work out at the low end of your target heart rate zone As your aerobic capacity improves gradually increase the intensity of your workout by increasing your heart rate Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around Place two or three fingers on your wrist and take a six second heartbeat count Multiply the results by ten to find your heart rate For e
5. D BY REPAIR REPLACEMENT SUBSTITUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS INC Commercial use includes use of the product in athletic clubs health clubs spas gymnasiums exercise facilities and other public or semipublic facilities whether or not the product s use is in furtherance of a profit making enterprise and all other use which is not for personal family or household purposes To implement this limited warranty send a written notice stating your name date and place of purchase and a brief description of the defect along with your receipt to Stamina Products Inc P O Box 1071 Springfield Missouri USA 65801 1071 or email us at customerservice staminaproducts com or call us at 1 800 375 7520 If the defect is covered under this limited warranty you will be requested to return the product or part to us for free repair or replacement at our option NO ACTION FOR BREACH OF THIS LIMITED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER THE DATE THE ALLEGED BREACH WAS OR SHOULD HAVE BEEN DISCOVERED NO ACTION FOR BREACH OF ANY IMPLIED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the event that the purchaser makes any claim under this l
6. STAMINAIX POWER TOWER Owners Manual A WARNING Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always make sure all bolts and nuts are securely tightened prior to each use Follow all safety instructions in this manual When calling for parts or service please specify the following number Product May Vary Slightly From Pictured CAUTION Weight on this product should not exceed 250 Ibs This Product is Distributed Exclusively by Model 50 1692 SIUNT STAMINA PRODUCTS MADE IN CHINA 2040 N Alliance Springfield MO 65803 Customer Service 1 800 375 7520 www staminaproducts com 2012 Stamina Products Inc 2012 08 TABLE OF CONTENTS Safety Instructions asisisissdacsedessncisnsiernanes 2 Conditioning Guidelines 12 Before You Begin wicssscscsstscstncasestscsssnenenasnssns 4 Warm Up and Cool Down 13 Equipment Warning Caution amp Notice Labels 5 Workout Instructions 14 Hardware Identification Chart 6 Product Parts Drawing
7. e leg that is body towards the right leg bent and twist at the waist Let the head hang down Hold this position at least 10 DO NOT BOUNCE seconds Repeat 10 times Hold the position a minimum on each side of 10 seconds Repeat pulling the upper body to the left leg Do this stretch several times slowly Remember to always check with your physician before starting any exercise program Cool Down The purpose of cooling down is to return the body to its normal or near normal resting state at the end of each exercise session A proper cool down slowly lowers your heart rate and allows blood to return to the heart Your cool down should include the stretches listed above and should be completed after each strength training session 13 WORKOUT INSTRUCTIONS Dips A variation can be to lower yourself from the start position to only halfway down Finish Push Ups A variation can be to lower yourself from the start position to only halfway down Start Finish Vertical Knee Raise Variations can include alternately raising each leg or bringing the legs up in a twisting motion Finish 14 WORKOUT INSTRUCTIONS Lat Pull Ups Variations can include using a medium or narrow grip Sit Ups A variation can be to twist your torso as you sit up Finish 15 PRODUCT PARTS DRAWING PARTS LIST PART PART NAME QTY 1 Main Stand 2 2 Upright 2 3 Pull Up Bar 1 4 Cro
8. ecommended that you place this exercise equipment on an equipment mat 6 Set up and operate the STAMINA X Power Tower on a solid level surface Do not position the STAMINA X Power Tower on loose rugs or uneven surfaces 7T Make sure that adequate space is available for access to and around the STAMINA X Power Tower 8 Before using inspect the STAMINA X Power Tower for worn or loose components and securely tighten or replace any worn or loose components prior to use 9 Consult a physician prior to commencing an exercise program and follow his her recommendations in developing your fitness program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician 10 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 11 Do not wear loose or dangling clothing while using the STAMINA X Power Tower 12 Never exercise in bare feet or socks always wear proper footwear such as running walking or cross training shoes that fit well provide foot support and feature non skid rubber soles 13 Be careful to maintain your balance while using mounting dismounting or assembling the STAMINA X Power Tower loss of balance may result in a fall and serious bodily injury 14 The STAMINA X Power Tower should not be used by persons weighing over 250 pounds 15 The STAMINA X Power T
9. essary to comply with such legal restriction 18 TO CONTACT CUSTOMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer service representatives are available Monday through Thursday from 7 30 a m until 5 00 p m and Friday 8 00 a m until 3 p m Central Time ey me ica ONLINE TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Would you like to recieve email information or special offers from Stamina Products Register at contact staminaproducts com TO REGISTER YOUR PRODUCT To enact your warranty please register your product by going to register staminaproducts com Please have your product model number printed on the cover of this owner s manual and the serial number printed on the black and white sticker on your product ready If you don t have internet access you can call customer service at 1 800 375 7520 or fill out and mail the product registration form below to Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 PRODUCT REGISTRATION FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 ues BU J Serial ll T
10. filling out the form below make sure you have the correct information Refer to the parts list to make sure you re ordering the right parts PART DESCRIPTION QUANTITY
11. ies Warm up for two to five minutes before strength training or aerobic exercising Perform activities that raise your heart rate and warm the working muscles Activities may include brisk walking jogging jumping jacks jump rope and running in place Stretching Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important Muscles stretch more easily at these times because of their elevated temperature which greatly reduces the risk of injury Stretches should be held for 15 to 30 seconds Do not bounce Suggested Stretching Exercises Lower Body Stretch Floor Stretch Place feet shoulder width While sitting on the floor apart and lean forward open the legs as wide as Keep this position for 30 possible Stretch the upper seconds using the body as a body toward the knee on the natural weight to stretch the right leg by using your arms backs of the legs M to pull your chest to your DO NOT BOUNCE thighs Hold this stretch 10 When the pull on the back of to 30 seconds the legs lessens gradually DO NOT BOUNCE try a lower position Do this stretch 10 times Repeat the stretch with the left leg Bent Torso Pulls Bent Over Leg Stretch While sitting on the floor Stand with feet shoulder have legs apart one leg width apart and lean forward straight and one knee bent as illustrated Using the Pull the chest down to touch arms gently pull the upper the thigh on th
12. imited warranty or any implied warranty the Warrantor reserves the right to require the product to be returned for inspection at the purchaser s expense to the Warrantor s premises in Springfield Missouri Return of the enclosed warranty registration card is not required for warranty coverage but is merely a way of establishing the date and place of purchase Stamina Products Inc SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT LOSS OF TIME INCONVENIENCE COMMERCIAL LOSS OR ANY OTHER INDIRECT CONSEQUENTIAL SPECIAL OR INCIDENTAL DAMAGES DUE TO BREACH OF THE ABOVE WARRANTY OR ANY IMPLIED WARRANTY This limited warranty is the only written or express warranty given by Stamina Products Inc This warranty gives you specific legal rights and you may also have other legal rights which vary from state to state ANY OTHER RIGHT WHICH YOU MAY HAVE INCLUDING ANY IMPLIED WARRANTY OR MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE IS LIMITED IN DURATION TO THE DURATION OF THIS WARRANTY The laws in some jurisdictions restrict the rights of manufacturers and distributors of consumer goods to disclaim or limit implied warranties and consequential and incidental damages with respect thereto If any such law is found to be applicable the foregoing disclaimers and limitations of and on implied warranties and consequential and incidental damages with respect thereto shall be disregarded and shall be deemed not to have been made to the extent nec
13. lest It s a proven fact that a regular exercise program can improve your physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The STAMINA X Power Tower provides a convenient and simple method to begin your journey of getting your body in shape and achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the STAMINA X Power Tower Upright Left Extend Arm Arm Cushion Handlebar Dip Stand Foam Grip Left Push Up Bar Right Push Up Bar THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY Although Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems with the parts included with your STAMINA X Power Tower please do not return the product Contact us FIRST If a part is missing or defective please go to staminaproducts com under the Service section and order the part needed or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday Be sure to have the name and model number of
14. m on the floor in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until assembly is completed Read each step carefully before beginning If you are missing a part please go to staminaproducts com under the Service section and order the part needed e mail us at customerservice staminaproducts com or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday NOTE DO NOT SECURELY TIGHTEN ALL BOLTS UNTIL STEP 8 STEP 1 Bolt the MAIN STAND 1 CROSS BAR 4 and DIP STAND 5 together with HEX BOLTS M10x1 5x130mm 21 ARC WASHERS M10 26 and NYLOCK NUTS M10x1 5 23 Repeat on other side STEP 2 There is a L decal on the LEFT PUSH UP BAR 6 and a R decal on the RIGHT PUSH UP BAR 7 Slide the LEFT PUSH UP BAR 6 onto the DIP STAND 5 on the left side and secure with HEX BOLTS M6x1x48mm 19 ARC WASHERS M6 24 and NYLOCK NUTS M6x1 22 Repeat on the right side ASSEMBLY INSTRUCTIONS STEP 3 Insert the two UPRIGHTS 2 into the MAIN STANDS 1 Place a ARC WASHER M10 26 on a HEX BOLT M10x1 5x130mm 21 Slide a SPACER TUBE 11 between the UPRIGHT 2 and the DIP STAND 5 then insert the bolt through all these tubes and bolt them together with a ARC WASHER M10 26 and
15. move the STAMINA X Power Tower MAINTENANCE The safety and integrity designed into the STAMINA X Power Tower can only be maintained when the STAMINA X Power Tower is regularly examined for damage and wear Special attention should be given to the following Verify that the CAUTION LABEL 39 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement CAUTION LABEL 39 if it is missing or damaged Itis the sole responsibility of the user owner to ensure that regular maintenance is performed Verify that all nuts and bolts are present and properly tightened Replace missing nuts and bolts Securely tighten loose nuts and bolts Worn or damaged components shall be replaced immediately or the STAMINA X Power Tower removed from service until repair is made Only Stamina Products supplied components shall be used to maintain repair the STAMINA X Power Tower Keep your STAMINA X Power Tower clean by wiping it off with an absorbent cloth after use AR WN c1 O CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several years or are severely overweight start slowly and increase your workout time gradually Increase your workout intensity gradually by monitoring your heart rate while you exercise Remember to follow these essentials e Have your doctor review your training and diet programs e
16. or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws 3 16 1 4 5 16 3 8 1 2 O CO C INCHES 0 1 2 1 1 2 1 2 1 2 1 2 5 1 2 6 L 14 L 14 L 14 po In TF lt mm 0 10 70 100 110 120 130 140 150 O lo Oo MILLIMETERS ul length NOTICE The of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt length or screw Flat head bolts and screws are measured from the top of the head to the end of the bolt or screw O o After unpacking the unit open the hardware bag and make sure that you have all the following items Some hardware may be already attached to the part Part Number and Description Qty 19 Bolt Hex Head M6 x 1 x 48mm 4 20 Bolt Hex Head M8 x 1 25 x 50mm 2 CC Ef 21 Bolt Hex Head M10 x 1 5 x 130mm 8 aq 28 Bolt Hex Head M8 x 1 25 x 15mm 3 29 Bolt Hex Head M8 x 1 25 x 55mm 2 30 Bolt Hex Head M8 x 1 25 x 90mm 4 MIL 31 Bolt Hex Head M10 x 1 5 x 60mm 2 22 Nylock Nut M6 x 1 4 1 23 Nylock Nut M10 x 1 5 8 24 Arc Washer M6 8 25 Arc Washer M8 10 26 Arc Washer M10 18 eG 27 Washer M8 1 ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position the
17. ower should be used by only one person at a time 16 The STAMINA X Power Tower is for consumer use only It is not for use in public or semipublic facilities _ Call Us First 7 C AUNT PRODUCTS INC Customer Service 1 800 375 7520 www staminaproducts com THANK YOU FOR PURCHASING THE STAMINA X Power Tower To enact your warranty please register your product by going to register staminaproducts com Your STAMINA X Power Tower does require assembly Please follow the assembly steps set forth in this manual With regular workouts you will be getting your body into shape and be on your way to achieving a happier and healthier lifestyle Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time dme B TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Z BECOME A FAN BECOME A FAN soma B s 3 BEFORE YOU BEGIN Thank you for choosing the STAMINA X Power Tower We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better look better and enjoy life to its ful
18. ss Bar 1 5 Dip Stand 2 6 Left Push Up Bar 1 7 Right Push Up Bar 1 8 Foot Stand 2 9 Foam Grip 232 x 242 x 130mm 4 10 Foam Pad 2 11 Spacer Tube 4 12 Connective Cap 2 13 Foam Tube 22 x 32 x 265mm 2 14 Long Foam Tube 2822 x 232 x 350mm 1 15 Endcap 38 1mm 2 16 Round Plug 25 4mm 4 17 Round Plug 38 1mm 8 18 Screw Flat Head M5 x 0 8 x 15mm 2 19 Bolt Hex Head M6 x 1 x 48mm 4 20 Bolt Hex Head M8 x 1 25 x 50mm 2 21 Bolt Hex Head M10 x 1 5 x 130mm 8 22 Nylock Nut M6 x 1 4 23 Nylock Nut M10 x 1 5 8 24 Arc Washer M6 8 25 Arc Washer M8 10 26 Arc Washer M10 18 27 Washer M8 1 28 Bolt Hex Head M8 x 1 25 x 15mm 3 29 Bolt Hex Head M8 x 1 25 x 55mm 2 30 Bolt Hex Head M8 x 1 25 x 90mm 4 31 Bolt Hex Head M10 x 1 5 x 60mm 2 32 Left Extend Arm 1 33 Right Extend Arm 1 34 Support Plate 1 35 Back Cushion 1 36 Arm Cushion 2 37 Handlebar 2 38 Hand Grip 222 x 232 x 140mm 2 39 Caution Label 1 40 Wrench 2 41 Manual 1 17 LIMITED WARRANTY MODEL 50 1692 WARRANTY Stamina Products Inc warrants that this product will be free from defects in materials and workmanship under normal use service and proper operation for a period of 90 days on the parts and five years on the frame from the date of the original purchase from an authorized retailer THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT TO COMMERCIAL USE ABUSE MISUSE ALTERATION OF ANY TYPE OR CAUSE OR TO ANY DEFECT OR DAMAGE CAUSE
19. the product available when you contact us Pull Up Bar Foam Tube Upright Back Cushion Right Extend Arm Spacer Tube Main Stand Cross Bar Endcap Dip Stand Wrench 2 pieces EQUIPMENT WARNING CAUTION amp NOTICE LABELS This chart is provided to help identify the warning caution and notice labels on the STAMINA X Power Tower Please take a moment to familiarize yourself with all of the warning caution and notice labels Label is larger than actual size CAUTION LABEL 39 ACAUTIO N Keep others including children amp pets away from equipment when in use Consult your physician before starting this or any exercise program This is Failure to follow all warnings and instructions could result y pay g y prog inae H especially important if you are over the age of 35 or have any pre existing njury or property damage Before assembling or usin vA this produet opery a icu iba ohn MAL end 21 health condition Always make sure all nuts and bolts are securely tightened other warnings and instructions that accompany this before using this product This product should not be used by person product Replace this caution label if damaged illegible or weighing more than 250 Ibs unless otherwise stated in your Owner s Manual HARDWARE IDENTIFICATION CHART This chart is provided to help identify the hardware used in the assembly process Place the washers or the ends of the bolts
20. xample if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop wrist pulse exercising Adjust the intensity of your exercise until your heart rate is at the proper level Target Heart Rate Zone Estimated by Age Target Heart Rate Zone Average Maximum 5595 9095 of Maximum Heart Rate Heart Rate 100 20 years 110 180 beats per minute 200 beats per minute 25 years 107 175 beats per minute 195 beats per minute 30 years 105 171 beats per minute 190 beats per minute 35 years 102 166 beats per minute 185 beats per minute 40 years 99 162 beats per minute 180 beats per minute 45 years 97 157 beats per minute 175 beats per minute 50 years 94 153 beats per minute 170 beats per minute 55 years 91 148 beats per minute 165 beats per minute 60 years 88 144 beats per minute 160 beats per minute 65 years 85 139 beats per minute 155 beats per minute 70 years 83 135 beats per minute 150 beats per minute For cardiorespiratory training benefits the American College of Sports Medicine recommends working out within a heart rate range of 55 to 90 of maximum heart rate To predict the maximum heart rate the following formula was used 220 Age predicted maximum heart rate 12 WARM UP and COOL DOWN Warm Up The purpose of warming up is to prepare your body for exercise and to minimize injur
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